As a professional cross-country skier, Jessie Diggins travels the world to race during the winter months. The Minnesota native and three-time U.S. Olympic medalist understands the importance of a good night’s sleep for training and competition. That’s why she prioritizes rest and recovery while at home and on the road.
“When it comes to my athletic performance, sleep is everything,” says Diggins. “It is the most important factor in getting the most out of my training and being ready to race as fast as possible.”
We caught up with Diggins recently to learn more about her winning sleep habits, what her bedroom setup looks like at home, and how she catches quality Z’s while traveling.
Jessie Diggins’ top sleep tips
1. Pay attention to your body’s sleep needs
Everyone’s sleep needs are different, so as Diggins knows, it’s important to listen to your body. She aims for nine to 10 hours of sleep per night.
“I realize that sounds like a lot, but I’m a very sleepy person, and I train really hard—so I need a lot of sleep in order to recover,” she notes.
As for what sleep position she finds most comfortable for snoozing, Diggins says she starts out on her back but then moves to her side.
2. Take time to wind down before bed
A relaxing nighttime routine can make all the difference in your ability to sleep soundly. So, how does Diggins prepare for bed?
“My nighttime routine is doing a little bit of stretching, a little bit of foam rolling to wind down,” she says. “Then I put my phone away—I try very hard not to look at it anymore.”
Beyond that, Diggins says sometimes she likes to light a candle and read in bed for a half hour to 45 minutes.
3. Create a cozy bedroom environment
For optimal sleep, your bedroom should be cool, quiet, and dark. This is exactly the type of sleep environment Diggins has created at home.
“My sleep setup at home is very cozy, very dark,” she says. “My husband calls it my little ‘bat cave,’ so I like it to be really cool, really dark, but also very cozy.”
She adds that she keeps a candle and whatever book she’s reading on her nightstand and has heavy drapes on the windows for that cozy feel.
“When it comes to my athletic performance, sleep is everything. It is the most important factor in getting the most out of my training and being ready to race as fast as possible.” – Jessie Diggins
4. Safeguard your sleep while traveling
“Traveling for competition is really tough on the sleep routine,” says Diggins. During certain competitions, she’s on a different schedule every day and in a different hotel room every week.
There are a few things she does while traveling to safeguard her sleep. When it comes to snoozing on a plane, Diggins says it’s difficult—but bringing an eye mask is key to helping her drift off while flying.
Additionally, “I make sure I have a good meal before the overnight flight and then I just try to burrow in and get comfortable,” says Diggins. “If I can get a window seat, that’s wonderful.” She also makes sure she gets a good night’s sleep the night before she travels and the night after.
5. Make a hotel room feel more comfortable
Since she lives on the road all winter, Diggins takes measures to make a hotel room feel more like home. For starters, she brings her own pillow, an eye mask, and earbuds with her. “I try to keep the same routine as much as I can,” she says. She even tries to go to sleep at the same time she would at home.
She also brings a picture of her husband and family, along with little notes and cards. “I travel with Christmas cards, Valentine’s Day cards, and then I set them up on my nightstand everywhere I go,” she says. “So even though the room changes and the country changes, my little sleep setup stays the same while training.”
Next, learn about how Saatva is supporting Team USA’s sleep and restoration.
